Get fit for summer with Sally Fitzgibbons: workout week 4

In week four of Sally Fitzgibbons' fitness challenge you can try stirring the pot, squat jumps and the dreaded plank.Repeat these exercises three times with as little rest as possible.

Upper arm rotations:

REPS: 12

Slow transition with arms, feel in shoulder blades. To intensify add light dumbbells or take this movement to the floor. Lie on tummy, chest off the ground. Keep glutes engaged the whole time and complete the movement.

Boxer punches:

REPS: 80

Stand with your feet hip-width apart. Place a dumbbell in each hand. Engage your core to protect your back. Bring your arms to 90 degrees so your weights are in line with your jaw. Keep your neck and spine neutral, directing your eyeline slightly upward. Exhale to reach your right hand up at a 45-degree angle, alternating with your right as your left resists back down.

12-week challenge for Weekend.Contributed

Side plank:

REPS: Hold for 70 seconds

Start by lying on your side, in a straight line from head to toe, resting on your forearm. Place your elbow directly under your shoulder. Draw your belly button to your spine and engage your abs, lift your hips off the floor. Keep your hips square and your neck in line with your spine. Hold for approx 20 to 40 seconds and lower. Repeat until you have reached the total 70-second duration, alternating sides. Option to start with bent knees.

Only for Weekend 12-week challenge.Contributed

Slow negative sit-ups:

REPS: 10

Start in a seated position with your knees bent to 90 degrees and your feet anchored and flat on the floor. Place your hands behind your head with elbows pulled back, so that they are perpendicular to your head. Exhale and slowly lower your torso down to the ground until your back is flat on the floor. Inhale and exhale to come back up.

Glute bridge:

REPS: 18

Start by lying on your back with your knees bent, and feet hip-width apart. Bring your feet close enough that you are able to brush your heels with your fingertips. Lie your arms by your side. Exhale to squeeze and drive through your heels, bringing your glutes and back off the ground and pushing your hips toward the ceiling. Draw your belly button to spine to protect your back. Slowly lower and repeat.

Step ups:

REPS: 20

Stand with your feet hip-width apart with a few feet between you and the bench. Engage your core, relax your shoulders and step one foot up on to the bench followed by the other. Resist back down on to the ground, landing softly with bent knees.

Get a full body workout with supersets:

HOW TO SUPER SET: For each set, alternate between exercise one and two through the pyramid time blocks. So, for example, for set 1 complete 15 seconds of skipping and then 15 seconds of the exercise. Then 30 seconds of skipping, and 30 seconds of the exercise. Then 45 seconds, and so on.

Superset 1:

Skipping:15s/30s/45s/60s/45s/30s/15s

Bent-over flys: 15s/30s/45s/60s/45s/30s/15s

Stand with your feet slightly wider than hip-width apart. Place a dumbbell in each hand. Bend your knees slightly, hinge over at the waist and maintain a straight back and engaged core. Relax your shoulders, inhale and exhale to bring your arms up to 90 degrees, and resist back down. Repeat.

Superset 2:

Skipping:15s/30s/45s/60s/45s/30s/15s

Squat jumps: 15s/30s/45s/60s/45s/30s/15s

Start with your feet at hip-width apart and lower into a squat, keeping your back straight and chest up. Your knees should be tracking over your toes as you squat. Power through the heels as you jump up and extend the legs. Aim to land softly on your toes and lower back to your heels. If you have any knee pain, remove the jump component and just stand up.

Superset 3:

Skipping:15s/30s/45s/60s/45s/30s/15s

Stir the pot:15s/30s/45s/60s/45s/30s/15s

Start on your knees, placing an exercise ball underneath your forearms and elbows. Draw your belly button to your spine, engage your abs and raise one knee at a time until you're in a stable plank position. The wider apart your feet are placed the more stable you'll be. (If this is too challenging, keep your knees on the ground). Slowly motion the ball in a circular motion. Alternate directions. Be sure to keep your core engaged to protect your lower back.